What is good mental health? 

We are all more or less mentally healthy, and this usually varies through our lives especially as we deal with difficult life events, change and so on. Whether we call this psychological wellbeing, happiness, contentment, positive mindset, all these terms relate to good mental health.

With our physical health, it's part of our everyday discourse to be aspirational. We want to feel physically fit, energetic, strong, balanced in our weight, eating a healthy diet, supple, resilient and not prone to minor ailments. Sure we complain about our problems, and talk about how we can't do all the things we know we ought to do. 

We know it's not easy to stay physically healthy without working at it, especially if we've experienced health problems. We know that even if we reach the peak of physical fitness, we can't maintain this for the rest of our lives without paying attention to it.

Research tells us that good mental health is even more beneficial than good physical health. A positive mental outlook increases the rate and speed of recovery from serious, even life threatening, illness. Psychological resilience and wellbeing gives people the strength to turn problems into challenges into triumphs.

Yet whenever I ask a group of people to tell me what words come into mind in relation to 'mental health', their responses are about mental ill-health! It's as if the term has been hi-jacked to become totally problem-focused.

In the meantime, we're experiencing an epidemic of mental ill-health. About 1 in 4 people are experiencing some form of common mental health problem such as depression, anxiety and various stress related symptoms. 

GP surgeries are overwhelmed with such problems, mental health services are only able to provide support for the 1% of the population with much more severe mental health difficulties, and there's a plethora of largely unregulated services, treatments and remedies out on the private market. A recent research study showed that the majority of long term sickness absence from work resulted from stress related conditions.

The trouble with focusing on the problems and the pain, is that that's what we become experts in. We're looking for cures and treatments to fix the problem, instead of focusing on what makes for good mental health. We know that physical health is multi-dimensional - no-one imagines that pumping iron to build your muscles is a recipe for overall physical health, although it will certainly make you stronger for certain activities.

So what are the essentials of good mental health?

Connection is certainly one of the best known. Having positive close relationships is good for our mental health, as is having a wider network of friends, colleagues and acquaintances which will vary over time. Giving to others is another really important aspect of connection, improving our sense of self worth and wellbeing.

Challenge is about learning and development, it's how we grow. For children, everyday brings new challenges, yet as adults we often become increasingly fearful of change, unwilling to learn new skills or put ourselves in unfamiliar situations. So expanding our comfort zone, sometimes in small ways if we're feeling particularly vulnerable, will help develop our self-confidence and sense of personal achievement.

Composure means a sense of balance, and ability to distance ourselves from our thoughts and emotions. It means our ability to respond rather than react. This could be described as our sense of spiritual connection, which may come through a particular belief or faith, or may be found through connection with nature. A mentally healthy person will feel an inner strength of spirit, and find ways to support that.

Character relates to the way in which we interpret our experiences and our responses to them. We all have our own personal story, or stories, which we may or may not tell others. We may cast ourselves as the hero, the victim or the villain, and however we do this will impact generally on our mental health. 

Someone who has experienced severe life trauma may have great difficulty piecing together their story at all, leaving them feeling literally fragmented. Good mental health means having a strong sense of personal values, awareness of our own strengths, skills and resources, and personal stories of learning from mistakes, survival, success and appreciation.

Creativity represents the fun, childlike aspects of our mental health. As children we are naturally creative and we play. As we grow into adulthood, our creativity and playfulness is often discouraged or devalued, and this can cause great frustration, literally diminishing the capacity of our brain to function as well as it could.

 Exploring creative activities has often been found to have a powerful therapeutic effect, and good mental health certainly depends in part on opportunities to bring fun, playfulness and creativity into our lives.

These 5 C's of good mental health offer a framework within which we can think about our mental health in the same way as we might our physical health. It's pretty damned hard to be a perfect specimen of physical health,but then who needs to be perfect? Just like our physical health, our mental health is a work in progress and always will be.

In years gone by, many people with physical illnesses were treated cruelly because of ignorance and shame. I recall when cancer was spoken in hushed whispers as the Big C. 

Nowadays mental ill-health is the 'elephant in the room' which we need to be looking at long and hard, exposing to practical common sense and intelligent discussion.

World Mental Health Day on October 10 has been a timely reminder that good mental health really is something we can aspire to for everyone. Let's make it so!

It seems like there are countless diets out there, all promising to be the most effective way to shed those unwanted pounds. While these diets might have unique

labels and marketing the ones that actually work really take one of three approaches, they are either calorie controlled balanced diets, low fat diets or low carbohydrate diets. 

To make things slightly more complicated some are a combination of two of the above, but their main underlying philosophy will typically be built upon one of the three. As always make sure you work with your doctor in deciding which diet to follow and how to follow it. 

Which one works? Well they all do, depending on the individual, their time frame and their goals. So instead of looking at it as picking the "best" diet you need to pick the one that is best for you.

Calorie Controlled Balanced Diet

This is by far the healthiest option assuming you don't have medical conditions that dictate otherwise. This diet is a very simply approach, eat from proteins, fats, and carbohydrates in smaller portions and consuming a reduced number of calories a day leads to weight loss. 

Generally this is a very effective and healthy way to lose weight, but it doesn't always work for everybody in every unique situation with that individual's self determined time frame. However long term this is an ideal diet and in fact it really isn't a diet but rather sound nutrition. The ability to easily vary your calories should make it easier to keep your body in a calorie deficit which is the basis of weight loss. 

To follow this type of diet simply figure out the amount of calories you burn in a day (there are a ton of calorie calculators on line, just Google how many calories do I need a day) and reduce that number, the more you reduce it the greater the weight loss should be, up to a point. Please remember the lowest medically recommended daily caloric intake for men is 1500 and 1200 for women. Many of the popular prepackaged meal plan diets follow this strategy. 

While they might have slight differences these diets tend to follow a 1 part fat, 2 parts protein, 3 parts carbohydrates strategy (a time proven balanced diet) while eliminating bad fats (think trans fat) and bad sugars (think candy bars). 

This is the way I eat most of the time (with the exception of my cheat times and when I am looking to cut weight) I can easily maintain my weight following this program but can't really lose weight without a very drastic reduction in calories (under 1000 a day) and that drastic calorie reduction makes it impossible to keep my workouts up so I don't use this type of program for weight loss but rather weight maintenance. A day of eating on this type of program looks like this.

 

Meals eaten every two to three hours:

• Breakfast - oatmeal with raisins and cinnamon and sausage

• Snack - fruit and a handful of almonds

• Lunch - turkey sandwich on whole grain, rye or wheat, with cheese, a handful of baby carrots and a fruit

• Snack 2 - Yogurt and granola

• Dinner - grilled chicken or fish, sweet potato and a mixed green salad

• Snack 3 - Yogurt and fruit

There are a lot of options on this type of plan, the above is just an example based on my own experiences.

Low Fat Diet

A low fat diet is really a twist on calorie reduction since a gram of fat has 9 calories while a gram of protein and a gram of carbohydrates only have 4 calories. Low fat diets do not mean no fat, because some fats are essential to how your body operates. 

Low fat is generally considered less than 30% of your total calories coming from fat, so these diets aren't as simple as they seem since you have to track both total calories and how many of those calories come from fat. The most effective low fat diets also focus on keeping the total daily caloric intake down and eating smaller meals every two to three hours. 

For me low fat diets are a bit too much math, so although I don't eat Trans fats and avoid other bad fats I have never really followed a low fat diet. However someone I know has and here is her typical day of eating while on this type of diet:

• Breakfast - oatmeal and one cup of milk

• Snack 1 - 1 cup 1% fat cottage cheese and half a can of pineapple chunks

• Lunch - turkey, tomato and cheddar on whole wheat

• Snack 2 - low salt crackers and turkey

• Dinner - grilled fish, mixed green salad and mixed frozen vegetables

Remember the portion size will contribute to the total per meal calories and the fat needs to be less than 30% of the total daily caloric intake, see like I said way too much math. This type of diet has been shown in recent studies to be the most effective for weight loss for around 40% of the population and some believe that lowering the fat intake lowers cholesterol so despite the math it might be worth a try.

Low Carbohydrate Diet

Low carbohydrate diets are some of the most popular diets on the market today because they generally tend to be the most effective, the quickest, and the easiest to follow. While they will vary in both the amount and types of carbohydrates they allow, their approach to controlling fat intake and their concern for total calories they are all based on the same principle, reduce calorie intake low enough to reduce insulin production to prevent dietary fats from being stored as fat in the body and force the body into a ketosis state where it doesn't have glucose to use as fuel so the body has to cannibalize it's stored fat for energy. 

While that all sounds good low carbohydrate diets have the potential to cannibalize your hard earned muscle cells as well (thus creating a reduction in your body's ability to burn calories overall since muscle burns much more calories than stored fat) and has the potential to cause damage to your liver. 

There is also the potential for a low carbohydrate diet can reduce your energy to exercise but studies have suggested that this problem can be negated if the diet contains relatively high amounts of fat (which risks increasing your cholesterol so be careful). 

There is a lot of controversy regarding the overall health benefits of low carbohydrate diets but studies have shown that they are the single most effective type of diet for around 45% of the population, and their ease in execution make them the basis for such popular diet programs as Adkins, The Zone, and The South Beach Diet. 

Low carbohydrate diets are also the go to diets of many fitness professionals (including yours truly) as well as many of the fitness competitors and fitness models whose pictures in health magazines make the rest of us feel the need for chocolate. 

Most of us in the industry will cycle our low carbohydrate diet either by going on it for a short period of time then returning to a balanced diet before beginning another low carbohydrate cycle (I will typically do three to four weeks of low carbohydrates followed by two to three weeks of a balanced diet before another three to four weeks of low carbohydrates) or will do their carbohydrate cycling by having low carbohydrates for one, two or three days and then having high carbohydrates for the same number of days and repeating until you reach your weight loss goal. 

This prevents muscle loss common on low carbohydrate diets and the smarter of the two strategies is to cycle every day or two since that will work best to protect your liver, keep your energy levels high and prevent muscle loss. Another approach is to eat low carbohydrates for five days in a row and follow that with one to two days of eating high carbohydrates. 

You can play around with different combinations of cycling, I use three weeks on two weeks off because it is the simplest one for me to follow; the main goal is to prevent muscle loss and liver damage by limiting the amount of time you spend on a low carbohydrate diet. Like the low fat diet to be effective a low carbohydrate diet also has to reduce the total daily caloric intake and should consist of meals eaten every two to three hours. 

Here is a typical low carbohydrate day for me:

• Breakfast - egg white omelet and turkey sausage

• Snack 1 - protein shake

• Lunch - turkey wrapped in cheddar cheese mixed greens salad with oil and vinegar dressing

• Snack 2 - cheese and almonds

• Dinner - grilled chicken and large mixed green salad with cucumbers and tomato and oil and vinegar dressing

• Snack 3 - sugar free Jell-o

• Before bed - casein protein shake

Remember whichever diet approach you take get the advice of a trusted medical professional to protect your overall health while shedding those unwanted pounds and make sure you don't do more harm than good by cycling a low fat or low carbohydrate diet. 

Lastly remember that any sound diet involves overall daily caloric intake restrictions and eating every two to three hours, so if you see a diet that recommends otherwise move on to the next one.

THE FOUR FACTORS OF EASY, NUTRIENT-DENSE MEALS

Building your meals around these four factors will allow you to reach your nutrient needs without counting, measuring or weighing. It will improve your relationship with food & allow you to create delicious, nutrient-dense meals with ease.

1) FIBER

WHY YOU WANT IT:

1. Helps us to feel fuller longer
2. Aids in stabilization of blood sugar 
3. Reduces cholesterol absorption
4. Keeps our digestive system healthy

WHERE TO GET IT:

• Fruits & Vegetables
• Grains
• Legumes Nuts & seeds
• Aim to include a mix of all of these

2) PROTEIN

WHY YOU WANT IT:

1. Aids in muscle and tissue building & repair
2. Fuels metabolic reactions
3. Coordinates bodily functions
4. Maintains fluid balance
5. We are made up of and maintained by 10,000 proteins, so replenishment is important

WHERE TO GET IT:

• Meat & poultry Seafood
• Beans & legumes
• Eggs
• Nuts & seeds
• Dairy products
• Popular plant-based options include

3) FAT

WHY YOU WANT IT:

1. Provides your body with critical energy that aids in cell growth 
2. Protects your organs
3. Keeps your body warm
4. Aids in absorption of nutrients Produces important hormones Adds flavor, increases satisfaction and delays gastric emptying, helping you feel more satisfied & fuller for longer.

WHERE TO GET IT:

• Nuts & seeds and their butters (unsaturated)
• Avocados (unsaturated)
• Olive, peanut & canola oils (unsaturated)
• Butter & dairy products (saturated)

4) FUN

WHY YOU WANT IT:

1. Crucial to establishing a positive relationship with food
2. Allows you to remove g from food 
3. Decreases likelihood of overeating these foods

WHERE TO GET IT:

• Anywhere! Your "fun' element might be a warm chocolate chip cookie, chewy dried apricots, potato chips or trail mix. Go with what you're feeling & allow yourself to fully enjoy it.

6 popular supplements

1. Before breakfast:

iron (with citrus)

B vitamins (half-dose)

calcium (half-dose)

2. With breakfast:

vitamin C (half-dose)

fish oil (one dose)

3. Before lunch:

B vitamins (half-dose)

4. With lunch:

vitamin D (with healthy fats)

vitamin C (half-dose)

fish oil (second dose)

5. With dinner:

calcium (half-dose)

6. Your choice:

probioitics

(can be taken before or V with meals)

7 Vitamins To Help Conceive Faster

1. Vitamin B9- Lowers risk of birth defects that lead to miscarriage; increases egg production
2. Vitamin D- Boosts progesterone and estrogen levels; Regulates menstrual cycle
3. Vitamin B6- Regulates hormones to promote a regular menstrual cycle; Improves egg quality for fertilization; Lengthens luteal phase
4. Vitamin E- Lengthens luteal phase; Balances hormones; Promotes cellular growth; Removes free radicals; Increase blood flow to thicken uterine lining: Decreases risk of miscarriage
5. Vitamin C- Protects free radicals; increases progesterone to promote a longer luteal phase
6. Vitamin B12- Promotes regular ovulation; lowers miscarriage risk
7. Omega-3- Improves egg health.

Top Vitamins for Women

SUPPLEMENTS FOR WOMEN'S HEALTH

Iron

Improves energy, helps oxygen flow throughout the body, supports immune function and maintains muscle function,

B12

Supports the proper function of the brain, nervous system, blood cells and improves energy and mood.

Biotin

Boosts hair, skin and nail health whilst supporting nerve. digestive, cardiovascular and metabolic function.

Calcium

Builds and maintains strong, healthy bones. Aids in proper heart, nerve and muscle function,

Magnesium

Aids in heart health, boosts mood, relieves symptoms of PMS, reduces muscle weakness & cramps

Vitamin D

Supports brain, muscle and immune function, good for cardiovascular health, maintains bone and teeth health.

Why Your Brain Loves Meditation

Meditation and The Brain

• Different types of meditation affect different areas of the brain
• Calms both the mind and the body 
• Organises our thoughts
• Allows us to see and think more clearly
• Raises self-awareness for a sound mind and body
• Leads one to a positive life

              1.Teaches compassion 
              2.Teaches empathy
              3.Teaches mindfulness

Boost your spiritual power. Relax and take control of your thoughts. Give your spirit the strength to face the day with confidence and a positive attitude.

Meditation Practices to Help You Be At Peace

Presence

• Affects one's awareness 
• Trains the mind to focus
• Includes breathing meditation and walking meditation practices.

Affect

• Extends one's compassion to love others and love one's self.
• Focuses on loving kindness meditation.

Perspective

• Increases awareness that one's thoughts are different from others
• Observing and categorizing one's own thoughts during meditation

How Your Brain Changes After Meditating for One Year

After 1 Week

• Reduces stress and anxious feelings
• Gives you a feeling of
• relaxation

After 40 Days

• Better clarity of mind 
• Better dream recall
• Easier to recognise symbols in your life
• More positive attitude

After 2 Weeks

• Meditation feels natural, and a part of your daily routine

After 1 Year

• More productive
• Better success in meeting goals
• More self-discipline 
• Less affected by ups and downs
• Higher value of yourself and your time
• More compassionate
• More grateful 
• Overall less anxiety

How to Practice Mindfulness Meditation

1. Set a timer for five minutes to start.(You have one on your smart-phone)

2. Sit with your spine erect (straight). Posture is important.

3. Notice and then concentrate on your breath as best as you can.

4. Your mind will go crazy. It doesn't like this (that's your ego)

5. Notice your mind going crazy, then return to your breath.

6. Your mind will go crazy again.

7. Again, return to your breath.

8. It's all about returning to your breath.

9. Repeat this until the timer goes off.

Seven Chakras

1.THROAT CHAKRA (Vishuddha)

• I SPEAK THE TRUTH
• I LIVE AN AUTHENTIC LIFE
• MY VOICE MATTERS
• MY VOICE IS CLEAR
• I HAVE INTEGRITY
• I AM OPEN AND HONEST
• I SPEAK WITH LOVE

2.CROWN CHAKRA ( Sahasrara)

• I AM DIVINE BEING
• I AM ONE WITH ALL THAT IS
• I AM INFINITE & BOUNDLESS
• I AM ENLIGHTENED
• I AM SPIRITUAL BEING
• I AM AT PEACE
• ALL IS WELL

3.THIRD EYE CHAKRA (Ajna)

• I FOLLOW MY INTUITION
• I AM INSIGHTFUL
• I SEE CLEARLY
• I THINK CLEARLY
• I TRUST MY DECISIONS
• I NURTURE MY SPIRIT
• I AM AWARE OF MY DREAMS

4.SOLAR PLEXUS CHAKRA (Manipura)

• I FEEL MY OWN POWER
• MY POTENTIAL IS UNLIMITED 
• I HONOR MYSELF
• I ACCOMPLISH TASKS EASILY
• 1 ACT WITH COURAGE
• I HAVE SELF-CONFIDENCE
• I AM STRONG

5.HEART CHAKRA (Anahata)

• I LOVE MYSELF AND OTHERS
• I AM EXPRESSION OF LOVE
• I AM WORTHY OF LOVE
• I FORGIVE MYSELF & OTHERS.
• I FOLLOW MY HEART
• I RELEASE ALL FEAR
• I AM PEACEFUL

6.ROOT CHAKRA (Muladhana)

• I AM CENTRED & GROUNDED
• I LOVE BEING IN MY BODY 
• I HAVE EVERYTHING I NEED
• I AM CONNECTED TO NATURE
• I AM SAFE
• I AM PRESENT & AWARE
• I AM OPEN TO ABUNDANCE

7. SACRAL CHAKRA (Svadhisthana)

• I EMBRACE MY SEXUALITY
• I HONOR MY DESIRES
• I AM PLAYFUL
• I DESERVE TO ENJOY LIFE
• I AM CREATIVE AND JOYFUL
• I AM PASSIONATE
• 1 EXPRESS MY EMOTIONS

Align your Chakras with & yoga

1. Root-"I am strong, grounded, and protected at all times. I am connected to the present moment."
2. Sacral-"I allow my emotions to flow through me in a healthy way. My body is sacred and I am living with creativity and passion."
3. Solar Plexus-"I am confident and respect myself at all times. I am courageous,whole, and capable."
4. Heart-"I give and receive love effortlessly. I have the courage to listen to and honor my heart."
5. Throat-"My voice matters and I speak with truth. I can easily express myself and I live in authenticity."
6. Third Eye-"I trust my wisdom and intuition. I see and think clearly."
7. Crown-"I seek experiences that nourish my spirit. I trust the guidance of something or someone bigger than myself."

6 STEP BASIC BREATH AWARENESS MEDITATION

Breath awareness is a simple but powerful breathing meditation technique that puts the mind back into contact with the breath. It will make you more aware of your body and your physical being, and it will focus and relax your mind.

1.Set a timer for 3 minutes-Make sure you're in a space free from distractions and that the temperature of the room is comfortable for you. Choose a comfortable place to sit.

2.Sit comfortably with your eyes closed-Focus your attention on the present moment... on sights, sounds and sensations. Thoughts will come up; simply ask these thoughts to slow down.

3.Focus your attention on your breath-Observe your breath moving smoothly in and out of your body. Just simply observe it, like sitting on the shore of the ocean watching the waves coming and going.

4.Bring your mind back to the breath-When your mind wanders, you may momentarily forget to focus on your breath. Simply bring your mind back to the present moment and back to your breath. Always return to the breath.

5.Let go of thoughts and feelings-When thoughts and feelings come up, observe them, but do not attach to them. Non-attachment is observing from a distance. Just let the thoughts and feelings go. It's just a thought; nothing more.

6.Continue the meditation-For 3 minutes, continue in this manner. Simply relax, breathe, focus, and let go, repeating the steps as necessary. Relax. Breathe. Focus. Let go.

Meditate. Submit yourself. Free your mind from worries.

Leave no room for depression and anxiety.

Discover your true potential and increase your self awareness 

HERBAL First Aid Kit

1. CALENDULA cuts & scrapes, minor burns, inflamed rashes
2. CHAMOMILE calming, indigestion, wounds, rashes
3. FENNEL SEED indigestion, gas, bloating, increase breast milk
4. GINGER ROOT nausea, vomiting, menstrual cramps
5. LAVENDER stress, anxiety, sleep, minor burns, cold sores
6. LEMON BALM LEAF restlessness. irritability, indigestion, sleep
7. MARSHMALLOW ROOT mouth & throat sores, heartburn, cough, indigestion
8. OATMEAL itchy rashes, anxiety, sleep, stress
9. PEPPERMINT nausea, gas, indigestion, congestion
10. RED RASPBERRY uterine tonic. pregnancy nausea, diarrhea
11. STINGING NETTLE iron-rich, seasonal allergies, water retention
12. YARROW styptic for wounds, anti-bacterial, anti-fungal Pain-be-Gone.

14 HERBS FOR NATURAL BEAUTY

1. ROSEMARY
2. CHAMOMILLE AND THYME
3. LAVENDER
4. NEEM
5. ROSEWATER
6. COMFREY
7. SAGE
8. TURMERIC
9. HENNA
10. BASIL
11. EVENING PRIMROSE
12. ALOE
13. BURDOCK OIL
14. GERANIUM

10 herbs that heal

Hang this poster in your pantry for food pairings that will help you breeze through sick season

1. Coughing?ADD ROSEMARY
2. Menstrual cramps?ADD OREGANO
3. Upset Gl tract?ADD DILL
4. Congested?ADD CAYENNE
5. Always tired?ADD CILANTRO
6. Crampy tummy?ADD MINT
7. Achy joints?ADD CURRY POWDER
8. Bloated?ADD PARSLEY
9. Feeling down?ADD BASIL
10. Nauseous?ADD GINGER

ANCIENT REMEDIES

1. ALFALFA relieves digestion, aids blood clotting and enhances the immune system
2. ALOE used to treat burns, insect bites and wound
3. ASPEN used in a tea to treat fever, coughs and pain
4. BEE POLLEN boosts energy, aids digestion and enhances the immune system
5. BEESWAX used for burns and insect bites, including bee stings
6. BLACKBERRY treats diarrhoea, reduces Inflammation and stimulates the metabolism
7. CAYENNE used as a pain reliever
8. CHAMOMILE used as a tea to treat Intestinal problems and nausea
9. ECHINACEA strengthens the Immune system, fights Infections and fever
10. GINGER ROOT aids digestive health, anti-inflammatory, aids circulation and can relieve colds
11. SAGE used for digestive disorders, colds and sore throat.

ΤΘΡ NATURAL PAINKILLERS

1. GARLIC made into a special oil for earache
2. CHERRIES joint pain, headaches
3. WATER general injury pain
4. TURMERIC chronic pain
5. CLOVES APPLE 
6. CIDER toothache / gum inflammation
7. VINEGAR heartburn
8. PEPPERMINT sore muscles
9. GINGER muscle pain
10. PINEAPPLE stomach bloating, gas
11. HORSERADISH sinus pain
12. BLUEBERRIES bladder / urinary tract infections

Pain-be-Pain

INGREDIENTS.

6 teaspoons white willow tincture

2 teaspoons valerian tincture

½-½ teaspoon vanilla extract

(to taste)

½ teaspoon maple syrup

Herbal Body Map

Herbs and remedies that naturally support your body's health.

Mind

• Rosemary improves clarity
• Basil reduces fatigue
• Ashwaghandha prevents cell deterioration 
• Peppermint stimulates 
• Lavender calins 
• Blade mace has anti-depressant properties

Heart

Hibiscus reduces cholesterol 

Ginger expands blood vessels 

Ginkgo increases blood flow 

Hawthorn stimulates blood vessel dilation

Liver 

Dill detoxifies 

Cornflower stimulate

Rose petals prevent 

Turmeric prevents damage

Pancreas 

Peony reduces infection

Dandelion increases bile production

Dragon's blood is anti inflammatory

Ginger is anti inflammatory

Spleen 

Paprika acts as a tonic

Ginger reduces inflammation

Blue flag root helps to reduce congestion

Dandellon can reduce enlargement

Bladder

Heather flowers prevent infection 

Annatto sends are diuretic

Nettle helps to cleanse

Lungs

Mustard seeds are anti inflammatory 

Chilli is a decongestant

Star anise eases infection 

Poppy seeds alleviates asthma

Peppermint promotes deep breathing

Digestion 

Yarrow soothes Gl tract

Coriander seed promotes healthy bowel

Dragon's blood reduces sweling 

Ginger calms the stomach

Kidneys

Mountain ash berries support kidney strength 

Cardamom detoxifies

Blue mallow reduces inflammation

7 Powerful Spice Tea for Colds That The Flu Hates!

1. Lemon and Ginger Tea
2. Sage Tea
3. Clove Tea
4. Cinnamon, Pepper and Honey tea
5. Licorices Tea
6. Mint and Ginger Tea
7. Indian Masala Chai

TEAS FOR YOUR TROUBLES

1. BLACK-lowers risk of heart disease and diabetes regulates blood sugar has anti-inflammatory properties
2. CHAMOMILE-treats stomach and sleep troubles has antibacterial properties helps treat migraines
3. PEPPERMINT-helps surpress the appetite decongestant has anti-inflammatory properties 
4. GREEN-high in antioxidants reduces bad cholesterol promotes cell growth has a relaxing effect.

Restful herbs

• Chamomile
• Lavender
• Dill
• Lemon verbena
• Mug-wort
• Jasmine
• Hops
• Thyme

Sedative aromatherapy oils

One hour before going to bed, put a relaxing aromatherapy blend into an oil vaporiser with fresh spring water and leave light to infuse your bedroom with the fragrances When you retire remember to blow out the night light.

Fill your bedroom with soothing aromas to help relax you into a deep sleep

A good sedative aromatherapy blend is:

5 drops of lavender 

3 drops of jasmine 

2 drops of beigamat

Quick Fix

WHITE CHESTNUT

The Bach flower remedy White Chestnut, which is available from most health food shops can help to soothe a mind troubled with repetitive thoughts. It is used primarily to ease mental agitation and worry, thus aiding restful sleep.

Improve Self Esteem

Practice Self Awareness
Whenever you notice that you are feeling down about yourself, take a moment to recall the moment before you started feeling down. Remember the negative thoughts and words you said to yourself and become aware of their impact. Have a guide or friend help you stay aware.

Imagine saying it to a loved one
Pretend as though you've said your negative thoughts or words to someone you care about. Example: "You still look really big. I doubt that you're idea has any value..." Then imagine saying the loving things you'd rather say to them, to yourself.

Create an I'm Amazing Board
Get a foam poster board and release your inner and outer beauty! Recall memorable moments when you did something, said something, or saw something great within you. Use photos, write down proud memories or draw the images that remind you of your best current qualities. Fill the board until you feel proud!

The above exercises may be difficult to do alone due to negative thought patterns. As a spiritual guide and NLP coach, I love to help support people on this path of positive self esteem and self love.

Reach out to me for support breaking that negative cycle.

8 Steps To Improving Your Self-Esteem

1 Be mindful about self-criticism and note that they are thoughts, not facts.

2 Unlearn negative thoughts by saying positive affirmations to yourself.

3 Stop comparing yourself with others.

4 Recognize what your strengths are and the feelings of confidence they engender.

5 Exercising daily can empower you both mentally and physically.

6 Being of service to others helps you feel good and accomplished.

7 Forgiving yourself and others boosts your self-esteem.

8 Remember that you are not your circumstances.

3 SELF-ESTEEM KILLERS

Want to build your self-esteem? Watch out for these three potential killers. They're going to try and stop you moving forward. I call them self-esteem killers. It's essential to deal with them. If you don't they will keep trying to pull you back.

1 KILLER #1 - NEGATIVITY
Negativity is your number one enciny, It's the first thing you need to learn to deal with You must stamp it out, I cannot stress this enough it's contagious too.

The truth is we can all the positive for an hour, a day, or evita week. It's stavite positive that's hard. It involves training your brain to recognise, react and deal with negative thoughts. It's essential to eliminate negative thoughts before they spiral out of control Negativity will happily overtake your desire to be more confident and toost your self-esteem.

2 KILLER #2- SELF-WORTH
Do you spend countless hours wishing you could fix yourself! Maybe you think my nose is too big. I am too fat, I am boring Do you seek approval for everything you do? Maybe you convince yourself that you are not worthy of your friends or that you don't deserve to be happy.

There's only one answer to this (and there's no getting out of it it you want to move forward and build your self-esteem you'l need to learn to have self-love.

That can be a really scary thought for some people and one of the hardest challenges they face on their journey. You need to work hard at this if you want to move an The truth is that unless you take charge of yourself you will be your own worst enemy.

3 KILLER #3 SELF-DOUBT
Too many very capable people lack faith in their own abilities. This stops them doing the things they really want to do The main reason for this? A fear of failure. The thought of getting it wrong is enough to stop them doing it.

Self doubt usually stems from someone else. A parent or teacher perhaps. A seed is sown often in childhood That seed grows and rakes its head whenever a challenge arises Fearing failure is not all bad. A little self-doubt can be a good thing. 

It can increase the amount of effort you are willing to exert to achieve your goal. it can actually spar you an if you allow it to think-confidence.com

Ways To Improve Self-Esteem

1) Master a new skill

2) Volunteer to help others

3) I am thankful for my challenges as they make me a stronger person  them 

4) List your accomplishments

5) Forgive others and yourself

6) Do something creative

7) Challenge your limiting beliefs 

8) Talk to a counselor

9) Write down three positives about each day

10) Set goals and work toward step by step

11) Seek balance in all areas of your life.

12) Make a collage with your talents, 

13) Don't worry about what others think

14) Discover your passions and purpose goals, and dreams

15) Groom yourself

16) Practice laughing 

17) Be proud of yourself

18) Read or watch something inspirational

19) Dress nicely

20) Be kind and generous to others

21) Say mistakes are an opportunity to learn

22) Stay true to your character

23) Practice good posture

24) Let go of negative people

25) Change a small habit

26) Show respect to yourself and others

27) Set healthy boundaries with others 

28) Care about your appearance

29) Smile

30) Don't procrastinate

31) Resolve conflict peacefully

32) Welcome failure as part of growth

33) Don't take things personal

34) Ask for help or support

35) Be a lifelong learner

36) Organize your personal space 

37) Complete a daily task list

38) Face your fears

39) Challenge unkind thoughts about 

40) Have a growth mindset

41) Be optimistic

42) Become a mentor

43) Accept compliments

44) Spend time outside

45) Treat yourself with kindness and compassion

46) Eliminate self-criticism

47) Notice the good things

48) Practice coping skills to manage 

49) Celebrate your successes 

50) Write a list of things you like about control over and can change yourself

51) Focus on the things you have stress and big emotions 

52) Notice negative thoughts and yourself

53) Get started on tasks you have been putting off

54) Don't take too much on

55) Challenge negative thinking

56) Do something for yourself every day 

57) Think about what you learned 

58) Develop daily habits

59) Practice good daily hygiene

60) Focus on solutions not problems from negative experiences 

61) Practice gratitude

62) Remind yourself it's okay if not everyone likes you

63) Talk about your feelings with someone you trust

64) Exercise

65) Practice mindfulness

66) Drink plenty of water 

67) Start a new hobby or join a club/sport

68) Eat healthy and limit junk food

69) Learn to tolerate discomfort

70) Get good sleep

71) Use problem-solving skills

72) Spend time with positive and supportive people

73) Take responsibility instead of blaming

74) Do random acts of kindness 

75) Create a dreams list

76) Encourage yourself

77) Write a list of your strengths

78) Don't compare yourself to others 

79) 1 am grateful for every day As:

80) Avoid perfectionism

81) I am worthy of happiness and love

82) Do at least one positive, enjoyable activity every day

83) I am in charge of my own happiness

84) I love, respect, and believe in myself

85) Celebrate small victories

86) I deserve to be happy and successful 

87) Be helpful and considerate to 

88) 1 approve of myself, right here and others 

90) Be honest with yourself and others 

91) Accept your flaws

92) I am learning and changing for the better

93) Don't give up

94) 1 accept 100% responsibility for my own life

95) Practice self-care

96) Go easy on yourself

97) Every day in every way, I am getting better and better

98) I can learn to accept the parts of

99) Practice being assertive

100) Practice saying "No" 

The human skin is the outer covering of the body and is the largest organ of the integumentary system. The skin has up to seven layers of ectodermal tissue guarding muscles, bones, ligaments and internal organs.

Why is it important to keep your skin clean?

When too much dirt builds up, the hair follicles can get blocked, trapping sebum and dead skin cells. Bacteria can get into the follicle, leading to inflammation and acne. Keeping the skin clean prevents the buildup of dirt and can, therefore, help to prevent spots.

How to have clear, beautiful skin?

1. Drink plenty of water
2. Eat healthy
3. Get enough sleep
4. Wash your face at least twice a day • pat your face dry
5. Micellar water is your best friend
6. Exfoliate once-twice a week
7. Moisturize moisturize moisturize
8. Only touch your face when your hands are clean
9. Wear sunscreen when necessary
10. Go makeup free when possible
11. Try to change your sheets/ pillowcase every two weeks
12. Always take off all of your makeup before you go to sleep.

WHY IS EYE CREAM IMPORTANT?

• The skin around your eyes ages faster than the rest of your face
• Your eyes age the MOST between ages 20-50
• Your eyes are 40% thinner than the rest of your skin, so they don't bounce back as quickly
• Dark circles occur because the skin below the eye is so thin, it actually shows the blood pumping around the eye
• Eye creams & serums hydrate the skin and improve its softness and elasticity

FIVE WINTER TO SPRING SKINCARE TIPS

EXFOLITION -The first step to achieving beautiful, hydrated and radiant skin is to remove all of the dead skin that has built up over winter.

NOURISHING FACE MASKS-The right type of face mask is going to really super charge your skirt's health by adding oodles of moisture and nourishment and removing nasty impurities from your skin.

REGENERATING SERUMS-As you transition your skin from winter to summer, you want a serum that will help to repair and nourish your skin giving your complexional skin a more youthful and fresh glow.

HYDRATING MOISTURIZER-With the season slowly turning towards spring your skin needs to recover from the ravages of the cold, dry winter temperatures with the addition of a nourishing moisturizer.

SUNSCREEN PROTECTION-The drying effects of the sun and wind can be just as devastating in winter as in summer, so if you haven't used a sunscreen during the winter months, it's time that you added one to your skincare routine for spring.

FACE CUPPING  GUA SHA

MOVEMENT

• Uses constant gliding motion across the face using a suction method.
• Uses directionality & long strokes with upward scraping motions.

RESULTS

• Increases blood circulation, treats acne, plumpens the skin, boosts Collagen production & strengthens tissues.
• Contours the face & smoothens fine lines & wrinkles.

SKIN TYPE

• Those having sensitive skin, active acne or rosacea should avoid this method.
• Those with dry skin should avoid scraping the skin further.

HOW OFTEN TO USE

• Should be performed not more than twice a week.
• Should be performed at least thrice a week.

MATERIALS USED

• Uses small cups made of medical grade Silicone material.
• Uses semi precious stones such as Jade, Amethyst, Quartz & Black Obsidian.

UNDERSTAND YOUR SKIN TYPE

Normal Skin

• Neither oily nor dry
• Few discolorations
• Blemish free
• Appears smooth

Oily Skin

• Shiny appearance
• Enlarged pores
• Prone to acne
• Prone to blackheads

Dry Skin

• Flaky, dry or red patches
• Tight appearance
• Looks dull or lacklustre
• Lines may develop easily

Sensitive skin

• Blotchy patches
• Redness spots 
• Broken capillaries
• May feel itchy

Combination Skin

• Oily areas
• Dry areas
• Prone to blackheads
• Large pores

TYPES OF SKIN CANCER:

ACTINIC KERATOSIS-PRECANCEROUS GROWTH. Scaly crusty growths that form in areas most exposed to the sun: face, scalp, lips and the back of the hands.

ATYPICAL MOLES-BENIGN GROWTHS THAT LOOK SIMILAR TO MELANOMA. People who have atypical moles have an increased risk of developing melanoma.

MERKEL CELL CARCINOMA-RARE AGGRESSIVE FORM OF SKIN CANCER. This form of skin cancer has a high risk of recurring or spreading.

MELANOMA-THE DEADLIEST FORM OF SKIN CANCER. Caused mainly by UV exposure, or those who are genetically predisposed to the disease.

SQUAMOUS CELL CARCINOMA-SECOND MOST COMMON TYPE OF SKIN CANCER. Can appear on any part of the body but typical forms in areas exposed to the sun. If it goes untreated it can become deadly.

BASAL CELL CARCINOMA-MOST COMMON TYPE OF SKIN CANCER These growths form in the outermost layer of the skin. This type of skin cancer generally never spreads to other parts.

Itchy Skin during Menopause

What Is It?

Also known as pruritus. it is unpleasant sensation in various parts of the body followed by urge to scratch.

Who Gets It?

Commonly women between the ages of 45 and 55 entering the menopausal transition

Causes of Itchy Skin

Hormonal changes during menopause are the main cause of itchy skin among middle-aged women

Symptoms of Itchy Skin

• Skin redness or irritation
• Dry or flaky skin
• Small skin bumps
• Skin rash
• Tingling sensation

How to Prevent Itchy Skin?

• Eat foods rich in phytoestrogens, omega-3 fatty acids and vitamins B. C, and E
• Drink plenty of water throughout the day for proper skin hydration
• Reduce stress with deep breathing exercises, sleep, or meditation
• Exercise regularly to improve circulation and hormonal balance
• Avoid the triggers such as smoking, harsh soaps of excessive sun exposure.

Finding Relief

• Frequent moisturising
• Proper exfoliation
• Cold compresses 
• Aloe Vera gel
• Oatmeal bath
• lukewarm shower 
• Anti histamine creams
• Breathable fabrics
• Skin therapy 
• Humidifier

Treating Itchy Skin

With natural supplements such as black cohosh, ginseng or Macafem. Also, with medications.

Menopause affects the skin.

Due to the natural loss of oestrogen during the menopause this can have an effect on skin cells and how efficiently they function.

Itchy or red skin

Check with your Doctor that it is not an allergic reaction. General irritation can be helped by zinc & aloe vera cream. Avoid harsh chemicals in makeup & products.

Hot flushes
The culprit of many steepless nights. Lack of sleep reduces the skins ability to repair itself. Lavender oils & chamomile teas, can improve sleep. Consider Menapol Plus to help reduce the frequency & severity of hot flushes.

Dry skin

A lack of moisture. Cut back on caffeine and alcohol & avoid too hot showers. The essential fatty acids found in omega 3, 6, & 9 fish oils can help the skin to lock in water.

Wrinkles
Production of collagen reduces due to age & hormonal changes. Try supplements that support collagen production & contain glycosaminoglycans. Powerful antioxidants can help to prevent & repair oxidative stress on the skin.

Age spots
There is no cure for age spots but careful protection from the sun rays & regular exfoliation helps to reduce appearance. Vitamin E supplements may help to reduce the redness & swelling caused by the sun.

Oily skin
Oily skin can be related to diet, so eat lots of fruits & vegetables & drink plenty of water. Take note of cosmetics you are using & check they're not affecting your skin. B vitamins, in particular vitamin B2, can help to reduce oily skin. Tea tree oil is also useful for topical application.

Ayurveda Checklist for Skin.

Upon waking, rinse face with cold water, scrape tongue, and drink lemon water.

• Add turmeric to your water to reduce inflammation.
• Start every moming with pranayama meditation and yoga.
• Have breakfast between 7-8 am.
• Have lunch between 12-2 pm.
• Have dinner between 5-7 pm.
• Exercise either between 6-10 am or between 5-6 pm.
• Spend time in nature.
• Practice dry brushing and Abhyanga.
• Keep a gratitude journal.
• Get creative.
• Sleep Well.
• Cure Joy

Skin Symptoms 

6 TYPES OF SELF-CARE 

1. PHYSICAL SELF CARE

Taking care of our bodies is main component of self-care. But it doesn't have to include vigorous exercise routine The key to self-care should be something you enjoy and not feel like an obligation Some  Yoga, Eating more vegges and fruits.

2. EMOTIONAL SELF-CARE

Emotional self-care is about becoming more in Tune with our emotions it's about checking in with yourself, becoming more mindful of your triggers and thinking patterns and ding ways to work through their rather than boosting them up inside some ideas Journalism, Mind-fitness and meditation, Belg creative such as Express our emotions through painting writing cooking, etc

3. SPIRITUAL SELF-CARE

Spiritual self care doesn't necessarily have to relate to religion, although it can for some people When you practice spiritual self-care, you are furnishings your soul you are striving for inter pease, and you are seeking to find purpose and meaning in life some teas Meditation Spending Time in nature, Do something to charity or cause you believe in.

4. INTELLECTUAL SELF-CARE 

This type of self care includes doing something you enjoy that nourishes and changes your find paths, your knowledge. Learning new skill can be a type of self-care activity in this category Same ideas Reading a book, Learning a new language, Watching a documentary on tuple you're interested in

5. SOCIAL SELF-CARE

Humans by nature are social beings This type of self care may look different for introverts and extroverts, because our lovers of comfort in social situation differ from other situations is important to us All. Same to  spending time with loved ones Reconnecting with an old friends, Striking up a conversation with someone at the coffee shop when you pick your morning coffee

6. SENSORY SELF-CARE

Sensory self-care you nourish your senses sight, smell, touch, souse. which is an effective way of bringing your mind to the present moment and helping you remainder your stress levels Tome. Ideas Burning your favourite scented Listening to soothing music, walking barefoot on the race.

POSITIVE AFFIRMATIONS FOR INNER PEACE

1. I will stop worrying about everything
2. I will live a healthy lifestyle
3. I will stop thinking about past events
4. I will forgive myself and others
5. I am becoming more at-ease with myself
6. I will be more honest with myself
7. I will do what I love to do
8. I will take things on with a gentle approach
9. I will stop feeling the need to control everything
10. I will let life play out on its own

Self care and self worth questions to as your-self!

a)Who Are You

1. If Someone Gave You A Free Plane Ticket, Where Would You Go?
2. Which One Do You Think Is More Important: The Human Body or The Human Mind?
3. Do You Think We Have A "Higher Calling" In Life?
4. Would You Care If Social Media Disappeared?

Pay Close Attention

1. Do You Need More Time With Yourself Or Others?
2. What Part Of Your Body Needs The Most Attention Right Now?
3. Where Are You Holding Tension Right Now? Do You Do Breathe Work?
4. What Positive Energy Do You Want To Bring Into Your Life This Weekend?

Journal prompts for self-love

1. What are five things I love about myself?
2. How can I practice self-love more on a daily basis?
3. What does self-love mean to me?
4. What is something I love about my body that isn't aesthetic?
5. What are my top three favourite personality trails in myself?
6. Why should I show myself self-love
7. What kind words can I say to myself today?

Self Love
Write 3 Affirmations

1. What Do You See When You Look In The Mirror?
2. What Makes You Smile?
3. What Do You Wish You Could Do Every Day?

Motivational Mornings

1. What do you appreciate most about your life right now? Why?
2. What is something toxic you need to let go of or change in your life at the moment?

Pick one word that you want to show throughout the day.(For example, the word KIND. Maybe help someone cross the street, open the door for someone,buy someone a coffee out of the blue!) Come back later and write down the different ways you showed that word)

Lets Move Our Soul

My Soul is at its best when

• What Is Your Zodiac Sign? How Does It Resonate With You?
• What Emotions Do You Need To Work On? How Does It Affect Your Soul?

Body Positivity

1. What Does Confidence Mean To You
2. What Is Your Favorite Thing About Yourself as a whole?
3. How Often Do You Tell Yourself That You Love You and Are Grateful For Everything About You?
4. What Is One Piece of Advice You Could Share With Someone who is Going Through A Hard Time With Their Body Image?
5. What Is One New Thing You Want To Do That Is Good For Your Body?

Setting Goals

1. Why Are Your Goals Important To You?
2. What Does It Feel Like When You Achieve A Goal?
3. What Can I Do Today That Will Get Me Closer To My Goals?
4. Write Down 3 Affirmations That Will Inspire You To Keep Moving Forward

Becoming THAT Girl

1. Am I Living My Life To The Absolute Fullest Right Now?
2. What am I going to do this month to get closer to my dreams?
3. What is something new you learned from this passed week that helped you become THAT girl? 
4. What are you going to take from this week and keep with you for the rest of your life?

Pay Close Attention
Write A List Of Moments You Will Never Forget

1. How Do You Feel Emotions In Your Body
2. Pain feels like
3. Fear feels like

Becoming THAT Girl

1. What Has Been Your Favorite Workouts Lately? 
2. Have You Tried Anything New or Want To Try Something New?
3. What Has Been Your Favorite Things To Do For Your Mind, Your Body, And Your Soul?
4. When Do I Feel The Most Intune With Myself?

Example:

• Mind- Journaling
• Body-Stretching
• Soul- Meditating

Thought Provoking

1. What Is One Book That Has Taught You So Much?
2. What Do You Like Most About Where You Live / What Do You?

Dislike Too

1. Describe A Time Where You Truly Felt At Peace With Yourself
2. What Makes You Beautiful?

Self-Healing

Inner Child Healing

Why Do Inne Child Healing: Self Awareness Becoming In Tune With Yourself Having A Stronger Relationship with YOU

Duration:

10-15 minutes

How To Do This:

Find an old photo, something that you remember from your Sit with it and try to remember the memory Write down all the emotions you feel childhood.

Relationships

YOURSELF

1. How Often Do You Tell Yourself How Beautiful & How Loved You Are?
2. Who In Your Laugh Makes You Laugh So Hard & Brings A Smile To Your Face?
3. Are You Taking Care Of Both Your Physical & Mental Health? What Are You Doing For Both Of Them?
4. What Is One Main Goal You Want To Do For Yourself For The Coming Weekend/Week?

Tip: Wake Up Every Morning And Say: "Today Is Going To Be An Amazing Day"

Who Are You?

1. Do You Question Your Existence?
2. Why Do You Think You Are On This Planet?
3. What Do You Live For?
4. Is It Easier To Love or To Hate? Explain.

Strengthen Your Aura

This can be hard for some, but I think it is so important to remind yourself that life is meant to be lived and we eventually all will pass. I love to imagine if my grandpa was still alive, what conversations we would have today? I feel like I would spend hours talking to him about books and asking him about the wars he has fought in.

1. If your loved one came in and sat right next to you in your cozy spot, what would you tell them?
2. How would you fill them in on your life now? What aspects would you highlight?
3. Have you used something they taught you in your day-to-day life? A motto of philosophy maybe?
4. Be extensive with this journaling prompt. Imagine an entire conversation with your loved one. Write it all out in detail.

You Can Do This

1. What are some deep, dark fears that keep forming a large mental block in your mind? 
2. How can you break them?
3. If your fairy godmother could wave her wand so everything was better tomorrow, what would tomorrow look like? 
4. What would be different?
5. When are you at your best?
6. How can you get back there when you're feeling unbalanced or unwell?

Personal Growth

1. What Healthy Habit Can You Add Into Your Lifestyle To Boost Your Mood/ Self-Confidence?
2. What Is Your Passion/ Purpose? If You Are Unsure, Write Things That Inspire You and Things You Enjoying Doing.
3. What Do You Wish You Did More Of?
4. What Is Your Wildest Lifetime Goal and How Are You Going To Achieve This. Brainstorm!

Healing & Growth

1. What are three things that amaze me? Why?
2. Is my personal space conducive to my self-love and care? How can I transform it to be more inviting? What do I need to clean out/ get rid of/ move around?
3. Do I compare myself to others? What if I stopped?

Be Gentle on Yourself

1. Are You Ready To Move Forward From Your Fears and Self Sabotage?
2. What Are You Going To Change In Your Life So You Will Not Be Scared of Conquering Your Fears or Past?
3. What Will You Add More Into Your Life So You Will Be Fulfilled?
4. Write Down All The Things That Drain Your Energy & What Give You Energy. This Will Help You Decide What You Need To Keep In Your Life and Will Help You Understand What You Need To Stay Away From.

7 Day Challenge

If I could play any character in a fantasy movie, I would be...

Today it's time to tap into your inner child. The one who imagines new worlds and basks in those dreamy lands. You can choose a character that already exists or make up a new one. Think of the first one that comes to mind and start writing all about them.

A few prompts...

1. What's your name? 
2. Where do you live? 
3. What surrounds your home?
4. What do you live in?
5. What do you wear?
6. What do you do all day?
7. Do you have any superpowers?
8. What do people come to you for?
9. Do you have any friends or acquaintances?
10. What do they do?

Be as detailed and as dreamy as you'd like. Remember, this is for your eyes only. Write as long as you'd like, and don't think too hard about it. Just let it flow.

My front window gives onto the street, and every day I see people walking their dogs. Maybe a half dozen folk in all, giving their pups some exercise. But over the last week, since California went on "lock-down," I'm utterly amazed by the number of people walking. 

With dogs, without dogs, with children, on their own, pushing strollers; it's a wonder to behold, because along with the benefits of fresh air and exercise, these walkers are stimulating their immune systems.

And what, along with following the CDC and WHO guidelines, does the most to protect you from COVID-19? Strengthening your immune system, which--in a nutshell--is your body's defense against disease. 

We already know that the coronavirus is deadliest among those with compromised or weakened immune systems. Maintaining/developing a strong immune system can go a long way toward our staying healthy.

That being said, you can only walk so much in one day. Gyms are closed, both my dance studios are closed, soccer games and other group sports are canceled. Working out at home to YouTube videos is great, but again, limited by how much "no pain no gain" one is willing to endure.

But here's the good news: there are 2 things you can do right now in the privacy of your own home to significantly improve your immune system.

1. Institute The 5-minute Pity Party.

I don't know about you, but my first response to my finding out my ballet and ballroom classes were shut down indefinitely was to call my BFF and whine. Loudly. For a good 15 minutes. Poor woman, I'm surprised we're still BFFs. Oddly enough, when all my work canceled, I didn't have a melt-down, because at that point I still had dance to help me keep my sanity. But once the dance classes went, that's it, I lost it.

That's when I knew I needed to institute the 5-minute Pity Party. The 5-minute Pity Party is when you acknowledge that you need to rant, rave, whine and generally have a FIT over whatever aspect of your life has just been nuked by the coronavirus. 

It doesn't matter whether it's your job you can't go to, your child who now relies on you 24-7 for all education, entertainment, maintenance, etc., or your gym/church/class you can't go to, it's time for a release of your anguish. Fine.

Set a timer for 5 minutes. Have at it! In the safety of your shower, bathroom, parked car, wherever you have maximum privacy, let it all out. Scream if need be at the injustice of it all, wail your despair at what seems to be a hopeless situation, and cry out your woe-is-me to your heart's content. But when that timer dings, you're done. Pick yourself up off the floor of misery and regroup. Move on to step 2.

2. Value What You Can Today For A Better Tomorrow.

There are actually 2 parts to this step. One is how you think/feel, the other is what you do.

   A. Think/Feel

Look around you. What can you appreciate about your life right here, right now? You still enjoy running water and electricity, you still have a roof over your head. Don't let thoughts like "Yeah, but for how long?" intrude. 

You still have whatever health you enjoy. You still have your friends/family. You have endless access to resources via the internet. Dwell on whatever you can find to appreciate, to value and be grateful for, because that single action will have a dramatic, positive impact on your immune system.

You see, when we think/feel negativity, our immune systems suffer. And when our immune systems cease functioning optimally, our health can rapidly decline. So bolster your positive thinking as much as you can. Turn yourself into an optimist. Because optimists thrive-and so should you.

    B. Do

Get creative! What's the best possible use of the time you now have? Many are finding that with a little creativity they can continue some or all of their business using online platforms mostly from home. There are always projects we let go by the wayside for lack of time, how about picking up some of those now?

Make daily (realistic) lists of what you want to accomplish, and check off items as you get them done. You will feel productive, like you're not just spinning your wheels, and with that, your immune system will benefit. In the long term, so will your life.

In every crisis, there is opportunity for new growth, new inspiration. Let's keep our moments of dark despair as brief as possible and amp our times of appreciation as much as possible so that we come out of this challenging situation stronger and better than ever.